Warm up: 200 Meter Jog / 10 Good Mornings / 10 Push ups / 10 Sit ups
1 . For 4 Sets:
4 Back Rack Lunges
Right # of Ring Muscle ups or Pull up/dips/jumping ring muscle ups
2 . For 4 Sets:
2 Anderson Squats
Right # of Bar Muscle ups or Pull ups/dips/jumping bar muscle ups
3 . For Time:
10 Single Armed Devil Press (5 Per Arm)
20 Toes to Bar
30 Box Step Overs with holding Dumbbell
40 / 32 Calorie Row
CrossFit Havoc 